I believe

I do believe the "motivation" question that has plagued me for the last few weeks has been answered!

Not only was last week my biggest training week of the year, but I did it all in the last 4 days of the week, the mojo yoyo is no more, and I'm feeling strong.

I finished off the week on Sunday with solo 100 mile ride, my first century ride of the year and felt really good all the way. The weather was ok, very windy but the sun was out and maintained an average speed of 18mph, happy with that considering I've not ridden as much so far this year compared to 2 years ago.

 

So taking Monday off as a rest day, ready to start again Tuesday and put in a bigger week, same plan around swimming on Thursday & Friday, a couple of decent bikes Saturday & Sunday, a long run Thursday evening with a few shorter ones in on the other days, really looking forward to it.

So 73 days till the Triple, feeling positive & strong, yes ideally I'd like to be doing a few more hours a week in the pool & on the bike, that will happen over these next few weeks. I do need to look after this old body of mine and build slowly for the best results, maybe I will get to race day and find I haven't put enough hours in training, maybe not, but one thing I do know, and know from experience in the Double Iron, on the day it doesn't matter how much training you've put in, its all in the head, be strong in mind, push the pain and tiredness, believe in yourself and your team .....

.... and hell yeah, I BELIEVE !!

Mojo Yoyo

 Well been an up & down few weeks, I've really struggled to get motivated to train some days and other days I've been right on it and loving it, can't really put my finger on it why to be honest.

When I up, I'm really high, out biking in the dark and long runs on the treadmill, then other days just can't motivate myself to even move off the couch.

Somehow I'm still averaging around 10 hours a week training for the most part, that is except for last week but that was always going to be tough as I was helping friends who organise Cambridge Half Marathon, a great weekend but just didn't have time to get any training in, so only a 6 hour week that week, and the bulk of that was a 2 hour 11minute treadmill run, yep you heard right over 2 hours on the treadmill, I'd only planned to do an hour but got carried away reliving some old U2 video's on You Tube and just kept going.

The late night garage treadmill runs are becoming more and a more a regular part of my training nowadays, it's a bit softer than the road, so easier on the knees and I can get lost in reliving some old video's from the past, also Sarah & G can keep an eye on me and tell me when its bedtime <laughing>. Been quite a few times recently when Sarah's wandered into the garage saying, its late, she's off to bed.

After Cambridge weekend I didn't train Monday, Tuesday or Wednesday, so that became 5 days of no training & I began to really question what I was doing, although I still felt confident I could complete the challenges ahead, I just wasn't getting the training in that I need to be able to compete.

The next 4 days would be make or break, Thursday & Friday I was working close to home instead of the 3 & half hour commute, so decided that if I couldn't sort myself out with 4 good days of training then that was it.

Well, I'm always up for a challenge, as you know, so that was it, re-motivated instantly !!

So up early with the OAP brigade at the pods and a 56 minute 2 mile swim in the bag before breakfast, it was tough going, felt like I was swimming through treacle at times, then the next length felt like as was dolphin like!

An easy 45 minute treadmill run that night, and up again for another good swim, about 2.2 miles this time in the hour, felt much better, felt strong & dare I say it, quite enjoyed the swim, it's been a long time since I've said that.

Another treadmill run that night, 7 miler, then into the weekend.

11 mile run this morning, which included a Park Run interval session half way through for a bit of fun, increasing the pace every half mile, average 6:30 pace for the Park Run itself, not to shabby, no where near a PB but nice to stretch the pace out.

Now just chilling before an afternoon ride, and the plan is an early long bike tomorrow.

Still 70 odd days to the triple and I'm positive (always have been), have I lost the mojo yoyo, early days but the signs are good, I need some big bike miles over the next few weeks, the running is strong, feeling very confident with that, and swimming, well it never worries me, and if I continue to enjoy it like yesterday's session then ................. bring on the triple ;)

Run Streak

Today is Wednesday 19th February, day 50 of my Run Steak, I'd already decided that today would be my sign off day from Run Streak, it's served it's purpose and got me really charged and motivated to run, which is exactly what I needed after December.

I really need to spend more time on the bike and I don't want to risk injury with just over 3 months till the Triple Iron.

Yeh, I'm a little disappointed actually, I really wanted to keep going, maybe even run the whole year, but common sense now prevails, it ends tonight.

It should end in style though ..... shouldn't it ?

Absolutely !

Home from work early & straight out on the bike just before dusk, the last time I rode in darkness was the Double Iron 21 months ago, really quiet and calm, that is until I get blinded by cars headlights and struggle to see the road & pot holes. I must get some better lights, one of my key learning's from the Double, I'll sort that tonight when I get in.

Anyhow, a windy and dark 40 miler on the bike, definitely doing this again (when the lights arrive !), quick catch up with the Mrs and runners on, fancy knocking a 10 miler out but wanted a nice quiet smooth road, so in an effort to get used to repetition (the Triple is a multi lap affair), there's a well lit road around the corner, slight incline but very smooth tarmac and 0.4 mile long, so I hit that at a decent 7:10-7:20 minute per mile pace.

12 out & backs later and a short run back home and 10 miles at 7:17 pace was in the bag, 3 and half hours of training, on a work night, awesome, happy with that, and it also took me over 300 miles running year to date, that's an average of 6 miles a day for 50 days, went to bed a happy bunny.

Just a week or so to go till March, when I plan to really up training, I work at a local branch 2 days a week for the next 3 months, thanks to my employers, rather than travel to head office in Nottingham, it means I can get a longer morning and a longer evening session in rather than spending 3 half hours travelling in the car, a real advantage, now that I've got a solid base.

Although I've not done much biking, only 300 miles year to date, I do feel strong on the bike, really looking forward to spending more time out there on the road, but must keep 4 runs per week in the plan, which include 2 long (10 miles plus), just got to get through the next week plus, there's lots happening at the minute, with helping mum & sorting things out for her, jobs at home and some important projects to complete at work, it's going to be a tough 10 days or so. I had thought maybe the wrong time to end Run Streak as it's really made sure I train every day, but no, stick to the plan, focus, train as much as I can, get everything out of the way & bring on March.

A challenging 2 months

It's been a couple of months since I last wrote on here, training was starting to really move forward in November & early December but a sickness bug knocked me out mid December, I tried to train through it but it wouldn't go away and it just hung around for nearly 3 weeks.

On top of that my father became seriously ill early December, family should always come first so, training took a big back seat over the rest of the month.

Over Christmas however, I made the decision that I had to get some normality back to life & training for January, so challenged myself to a run streak, starting on 1st Jan, this REALLY helped focus me, the challenge is to run every day (minimum run is 5k or 3.1 miles), and see how far I can go, back in October 2012 when I Ran The Date, see blog post http://philbinch.blogspot.co.uk/2012/10/run-date-run-october-2012.html I ran 31 consecutive days,, this time it would be a little easier, no distance pressures and the three or four 5k runs I planned a week would be slow recovery/ rest day runs.

I wasn't going to make it an easy run streak though, there definitely had to be some long & very long runs in there to test me.

The run streak started off well with 28 miles in the first 5 days of January with 3 shorter runs & 2 8/9 mile runs back to back, I felt great and decided to really push hard. The next 2 weeks were real tough 4 "double digit" runs a week, 3 of them back to back, I loved it.

January Run Streak - miles run

I had planned to continue the 4 "double digit" runs for another week, unfortunately fate stepped in, when my father's illness took a turn for the worse and sadly he passed away on 22nd January.

Dad has encouraged me to chase my ambitions & goals all my life whether these were work, family or life related, we'd had a number of emotional chats over the last few weeks, and although he was keen to see me, was also determined that I should continue my training & focus on the year ahead.

I kept the run streak going which involved some very late runs, it also meant cutting down the distance as time between family, work, hospital, parents house & travelling didn't leave much for training.

However, the run streak continued and I'm really thankful to my family and proud of myself that I kept at it, the Run Streak Challenge certainly played it's part to, as without it, there would have been quite a few days towards the end of January that I just would not have trained.

Last night, day 35 of Run Streak was a close call, the day after dad's funeral, a tough day at work, stopped at Mum's on the way home, so didn't get home till gone 8pm, I just couldn't get motivated, I sat on the sofa trying to chill out till 10pm, and had more or less decided that I was having a day off.

Somehow I dragged myself into the garage to the treadmill and started jogging, after a mile I still wasn't in the mood and was close to stopping, I carried on another half mile, then I started to feel better, I was half way there to 5k already, so I just kept running & thinking, pace was slow but I was getting closer to 5k, before I knew it the deed was done, shower, chill & bed .....

So now on Day 36, I feel reinvigorated and I'm ready for a long run, I've only done two "double digit" runs in the last 16 days, so looking forward to tonight. So pleased I didn't stop yesterday.

On the bike & swim front, I've started back swimming after nearly 4 months off, took a couple of session to get swim fit and I'm nearly enjoying it now, the plan going forward is 2 x 60-90 minute swims a week for a month, then pick it up. Biking, only managed about 100 miles on the road/ rollers, so need to get some focus here ............... Bike Streak anyone !!!!


Tip 1:
Don't try to train through sickness, take a few days off totally and get back on it when your better.

Tip 2:
Through difficult times, a little extra motivation always helps, set yourself a challenge that will force you out to train, it can be tough some days but once your out there training, you'll be glad you made the effort

That's more like it !

November training has certainly stepped up a gear, over 27 hours in total, close to 7 hours a week training, which is close to where I wanted to be for the month.

4 bike rides totalling 200 miles, although winter is well on its way, the roads on a Sunday haven't been to bad, it's just meant going out that little bit later in the morning than normal, when I can be more sure any ice or frost has gone.

Really enjoyed my running this month, totalled 118 miles, so 30 miles (ish) a week, mostly steady pace (8:30 minute miles), but I did put some speed work in just to break it up a little.

I got in the habit this month of a long Saturday run into town to the local 5k Park Run and I either paced my daughter or friends round, 3 pacing sessions, 3 PB's, got a real buzz from helping others to a PB, really enjoyed it. Then I'd take a steady run back home for breakfast with a  2 hour run in the bag.

So let's see if we can maintain & even build hours a little in December, I've got a friend taking on "Run the Date", which I did last October (see blog post), he's very focused on it and I will certainly join him for a few of the later, longer runs when he needs company.

Also decided that I need to get in the pool, although I'm a fairly respectable swimmer, the quick dip I had this month while we were doing video analysis for club members, showed me that I shouldn't wait until January as planned!, I couldn't believe how quickly I was so short of breath and must admit technique wasn't great. So Sunday club swims & Wednesday morning swims (when I work closer to home) are in December's plan!

The Park Run, NYC

Struggled a bit to get back on it after a month off to be honest.

October started out with good intentions, I was staying away with work for the first couple of days, got a decent run in Monday 30th September, Tuesday 1st & Wednesday 2nd October, 15 miles in 3 runs, good start, quite happy with that.

But then I didn't get out again until Sunday, chucked a cracking 70 mile bike ride in though, so all in all shouldn't be to displeased, first week back.

Sadly it went down hill after that only managed a 6 mile run & 50 mile ride, as well as a 30 minute twitchy session on the new rollers, which incidentally, now I've ridden them a few times, I much prefer them to spinning bikes or turbo's, it's taken 4 or 5 goes to get confident with them and I certainly wouldn't recommend being clipped in for the first few goes, but they certainly keep you on your guard !

So halfway through October and not exactly where I want to be hours per week, we were now off for a 5 day break in New York, so maybe I could find my running mojo in Central Park, NYC.

I ran every morning, absolutely loved running around THE PARK with all the other runners & cyclists (really wish I had a bike here to!).

First run was a quick 4 miler around the southern end of Central Park, felt great, decent 6:57 mile pace, then did the hole 10k+ main loop the next day 6.7 mile @ 7:19 pace, this run felt awesome, there were that many runners out this morning it felt like a race, pushed it up the hills and kept a good stride on the flat & downhill, had a few runners stay alongside me at times and chatted about running & triathlon.

Planned a big run the next day & needed to slow the pace down, I was getting carried away with the crowds, 11 miler this time at just over 8 minute miles, started to feel a bit tired now though, found a sneaky strava segment "The Great Lawn" a 0.5 mile oval path, sneaked a 5th on the segment but only because it wasn't a busy segment, this one only had 70 runners on it, some of the segments on the main loop had over 4,000 and I could only manage a top 30.

The next day, Thursday would be my last chance to run in the Park, and to be honest I'd done too much and was feeling jaded and sore. Still I thought last chance get a short run in and go for podium on the great lawn segment. 4 miler and I did manage a 3rd on the segment, dodging the dog walkers.

As after every run, back to the hotel to shower and meet the family for breakfast, then onto the day's activities. Had a really good time in NY & certainly enjoyed the running.

Between then and the end of the month just a solitary bike ride of 55 miles and the month was over.

I had only managed 17 hours of training all month, but something to build on, certainly must get to 7 or 8 hour training weeks in November, nice steady pace, just need to get the habit's back

Where did I leave that Gorilla ?

Well after having September off, it's time to get back on it, and find that Gorilla inside !

It was great to eat what I wanted and not think about training, although I did sneak a 125 mile charity bike ride in for a laugh ........... 115 miles of which I was soaking wet, but hey it's for charity !!

I have put on a few pounds in weight, well 8lbs actually, but soon get that shifted, I guess.

First week back training last week with 3 runs totalling 16 miles and a 70 mile bike ride, it was a decent start, I'm just going to slowly build the hours up this month to 8-10 hours a week and hold it there for while, just concentrating on steady pace at the minute, although I couldn't resist the urge of a few strava segments while I was out.

Race plan is pretty sorted for next year, a 24 hour run in March , Triple (Iron) Enduroman at the end of May and a Deca Iron attempt in August !!!

I had entered IM Copenhagen at the end of August but a few weeks later, I was invited to join a group of 13 ultra triathletes planning a DIY Deca Iron, the lure was just to much and so I'm going to withdraw from Copenhagen
.........a Deca Iron, at a fraction of the cost, on my doorstep, it's too good an opportunity to miss.

So only 3 events in 2014 but 100 plus miles running & a total of 13 IM, should be interesting !!

Back to October, it's steady back on it, to get back in the swing and then review weekly training hours at the end of the month, build from there, easy.